Monday 4/18/16

BB WORK:
1) Mid-hang Clean – 4×3 – work to a heavy 3RM – AHAP
2) Jerk (off blocks): 4×3 – work to a heavy 3RM (drop all reps) – AHAP

STRENGTH:
1a) 4X8 Weighted Strict Pull-ups (not UB) – AHAP – rest :30 between movements
1b) 4X4 Push Press – AHAP – rest 1:00 before starting next set

METCON A:
100′ Shuttle Run (50′ down/50′ back)
30 GHD Sit-ups
50′ HS Walk
5 Rope Climbs
100′ Shuttle Run (50′ down/50′ back)
5 Rope Climbs
50′ HS Walk
30 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)

METCON B:
3 Rounds
Run 400m
7 Muscle-Ups (Ring)
5 Deadlifts (315/225)

GYMNASTICS WORK:
8 Rounds
8 Burpees Box Overs (30″/24″)
then
Toes to Bar
Try your best to hit the number you picked last week for each set. If last week went well, add 1 rep per round and try to stick to it.

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